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Fear of flying is a common phobia that prevents people from traveling for work or pleasure. Not everyone experiences the same fears when flying. Some people are afraid of crashing, while others feel claustrophobic in the cabin of an airplane. Despite the source of your fear, flying may make your heart race, your palms sweat and may cause hyperventilation. While you can undergo therapy to ease your fear of flying, there are also a few things you can try yourself.

Items you will need

Anti-anxiety medication

Books

Videos

Step 1

Visit the library or a bookstore and check out a few books about anxiety and fear of flying. Understanding the process your body and mind undergoes when you fly can help you control your reactions to your anxiety.

Step 2

Watch videos of airplanes taking off and landing to become more comfortable with standard take-off and landing procedures. The Jet Videos and Flight Level 350 websites offer videos of airplanes taking off, flying and landing (see Resources).

Step 3

Picture yourself arriving at the airport, going through security, boarding the plane, fastening your seatbelt, taking off and finally landing safely and calmly at your destination. Visualizing a positive response to flying and "practicing" in your thoughts can help make the real experience less frightening.

Step 4

Learn as much as possible about how a plane works. If you understand that the strange noise under the plane is the landing gear being lowered or if you understand how turbulence works, you may become less nervous when you hear strange sounds when flying. You can find information about how an airplane works at the Chanute Aero Museum website (see References.)

Step 5

Keep busy on your flight. Bring a book or music to keep you occupied. If your airline offers seatback television service, take advantage of this service. Do anything you can to take your mind off flying.

Step 6

Calm your breathing if your fears begin to escalate and you feel that you are in danger of losing control. Close your eyes and take a deep, long breath and exhale slowly. Think "relax" or another calming word as you exhale. Continue this breathing process until your breathing pattern returns to normal.

Step 7

Stop negative thought processes immediately. If you feel yourself starting to get upset or anxious, say the word "stop" to yourself and immediately begin thinking positive rather than negative thoughts about the situation. Instead of becoming upset about turbulence, remind yourself that turbulence is a natural part of air travel and doesn't mean that anything bad will happen.

Step 8

Ask your doctor for an anti-anxiety medication, such as Valium or Xanax. These medications can help you feel calmer during your flight. If your fear is severe, medication alone might not be enough to allow you to fly comfortably.

Tip

Don't drink caffeine the day of your flight. Caffeine can make you feel even more anxious. Stick to water or juice instead.

Warning

There are always risks associated with any medication, such as becoming addicted. Try every option available to you first before seeking anti-anxiety medication.

References

Resources

About the Author

Working at a humane society allowed Jill Leviticus to combine her business management experience with her love of animals. Leviticus has a journalism degree from Lock Haven University, has written for Nonprofit Management Report, Volunteer Management Report and Healthy Pet, and has worked in the healthcare field.

Leaf Group is a USA TODAY content partner providing general travel information. Its content is produced independently of USA TODAY.